#1 Lie About Tabatas

by admin on March 12, 2014

Do you even Tabata bro? …. Said no one… ever.

You have probably heard about Tabata training because it’s dominating the fitness industry right now.  In fact, where I live, I saw a “Tabata 30-minute Bootcamp” sign. If you could do Tabatas for 30 minutes, you’re an alien.

Here’s the #1 lie about Tabatas… it’s not just 20 seconds of work followed by 10 seconds of rest.  Now don’t get me wrong – you can still become a conditioning beast using the 20 seconds on, 10 seconds off approach, but for a TRUE Tabata, you must use the highest level of conditioning. You have to reach a certain percentage of your V02 Max (this is getting “sciency”).

These moves can get you to this “threshold”:

  • Burpees (fastest tempo possible)
  • Variety of sprints (including shuttle sprints and hill sprints)
  • Lunge Jumps can even get a lot of people pretty close
  • Jump Squats

So, 20 seconds of bodyweight squats is NOT Tabata. That’s just doing bodyweight squats for 20 seconds (sorry).

Now why would you want to use a Tabata Finisher?

It’s practically the “gold standard” of conditioning in as little time as possible.

Tabatas will make you a Jedi in the gym… well, not really. But they will improve your overall conditioning and drop body fat in just 4 minutes (PLUS you’ll see a better performance in and out of the gym).

In fact, research from ACE showed that you can burn up to 340 calories in 4 minutes (the length of a Tabata Finisher). But because of their intensity, you MUST do them AFTER your workout or later in the day.

And if you’re on a tight schedule, this is the best “bang-for-your buck” routine you could ask for as a stand-alone workout.

The way I design Tabata Finishers is using a variety of conditioning moves hitting muscles in different ways so you’ll be able to do each exercise with maximum (aka Tabata) intensity.  Here’s a sample. It’s not even in the

Tabata Finishers manual because I just tested it out with my longtime client this week.

Knock this out after your main workout so you can get wickedly strong plus wickedly conditioned in ONE workout…

Do the following circuit twice, resting as shown:

  • Alternating Lateral Jumps (FAST tempo) (20 secs), rest 10 secs
  • Single Leg Burpee (left side in circuit one, right side in circuit 2) (20 secs), rest 10 secs
  • Jumping Jacks (FAST tempo – as in as fast as possible!) (20 secs), rest 10 secs
  • Kong Exercise (20 secs, rest 10 secs)

Can’t even explain it… it’s why I made coaching videos.

“Enjoy” (ha-ha). Now go kill it!

Mike Whitfield, Master CTT

References: (the boring stuff yo)

Tabata I. et. al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. (1996) 28(10):1327-30.

ACE Study by Talisa Emberts, M.S., John P. Porcari, Ph.D., Jeffery Steffen, Ph.D., Scott Doberstein, M.S., and Carl Foster, Ph.D.

See How Mike Went From Fat to Ripped at the Link Below

Get The Brand New 300 Bodyweight Finishers Workout – Click Here Now



Leave a Comment

Previous post:

Next post: